Hey. This is Sock Doc and today I’m goingto talk about a common running injury called Achilles tendinitis. This isan injury that many people suffer from if they’re training hard, if they’reracing a lot. It’s a pain in the lower part of your leg, right whereyour Achilles tendon attaches to the heel of your bone. So your Achilles tendonis actually an extension of your two calf muscles, your gastrocnemiusand your soleus muscle, and they go down and form a tendon. Tendons attach musclesto bones and it’s called your Achilles tendon.
We’ll just get right to it. Your Achillestendon is right here and many people will feel pain right where their Achillestendon attaches to the calcaneus, their heel bone. Now you can seeright there I have a very little bump that I had from when I had someAchilles tendinitis back in 19921993, when I was training hard incollege. It’s the one time I actually got a cortisone shot right therein my heel bone and it basically calcified up. So to this day I still havea little bit of a bump. Now some people might call that a heel spurand there’s actually a term
called a pump bump, kind of a funny name,when that spur kind of flares up a little bit. There’s also a term called retrocalcanealbursitis, which is when the bursa, which is underneath that Achillestendon flares up and you have bursitis, another type of inflammation,itis means inflammation, so bursitis inflammation of the bursa; tendinitis inflammationof the tendon. Many people say that the pump bump, that swellingon the outside, the lateral part of your Achilles is from scuffingagainst the back of a shoe or a walking shoe. I don’t agree with thatat all. Typically you have the
Achilles tendinitis or you have a calf issueresulting in a strain of the Achilles tendon, and then that flaring up,that inflammation of the Achilles causes you to approximate the distancebetween your heel and the shoe more, in other words you have less space,and that rubbing then creates the spur or the pump bump. Here’s the important thing though. As I’vetalked about in the other tutorials it’s always more important to diagnose whyyou have a problem rather than what exactly you have. Whether you want tocall this Achilles tendinitis,
whether you want to call your pain a heelspur, a bone spur, retrocalcaneal bursitis, or a pump bump, ultimately it reallydoesn’t matter. Diagnosing what you have does very little, if anything,to fix the problem. So we’re going to diagnose why you have it and that’sthe important thing, to hopefully prevent it from happening againand recover from this injury faster than you would otherwise. One of the Sock Doc rules, as you know, iswe don’t stretch any injuries. Stretching pulls muscle fibers away from oneanother and when you want to
heal muscle fibers you want to approximatethose back together. Even physical therapist today are starting to usemethods such as scraping methods, very painful methods, when they godown the belly of a muscle and try to line those fibers up. And that’s nowproven that lining those fibers up and approximating these fibers helps toheal injuries. It’s actually, in my opinion, one of the mosteffective ways you can heal an injury. And this is also known as triggerpoint therapy or origin insertion technique. So it’s very painful and I’m goingto show you how to do that
How to Cure Plantar Fasciitis in 1 week
Hey, guys, Axe here. Today I’m going toshare with you my secrets to curing plantar fasciitis, and I can tell you from being atriathlete myself, over the years I’ve struggled with injuries and pain like plantar fasciitisand ITB syndrome and other injuries that for most people they have to live with for a longtime. But what I did was I did research and found the natural cures and natural ways toreally improve plantar fasciitis. Now, there are four secrets to curing plantarfasciitis. Number one, doing deep tissue work on the area; number two, stretching; numberthree, there are actually nutritional foods and supplements that can cure plantar fasciitis;and last but not least, strengthening the
muscles of your feet.So let me go through the four ways that you can cure your plantar fasciitis. Number one, deep tissue massage. You can hirea massage therapist or the cheapest, most effective way to do it is either get a tennisball or a baseball at home, or my favorite is a rolling pin, and put this right underyour foot here like so. You can do this barefoot or with a sock on, and really just kind ofgoing deep over time, stretching out that tendon. What happens when you have plantarfasciitis, that tendon and fascia becomes very, very tight and it starts to stretchout, just like if you pulled a muscle on your
low back or let’s say your neck. Getting deeptissue massage breaks up the scar tissue, relaxes the muscles. So going back and forthabout two minutes at a time, really just kind of getting in that one little area like so.That is the number one thing you can do to help cure your plantar fasciitis. And I woulddo this twice, two to three times a day for about two to five minutes. Start off at two.Work your way up to five minutes. The second thing you want to do to cure yourplantar fasciitis is do deep stretching. I would go and get a block, or a set of stairsis the easiest way to do this. And really, again, find a set of stairs and really justkind of stretch that area. Lean up against
there, so doing deep stretching of that plantartendon. The third secret to curing plantar fasciitis,and by the way this is very, very important, is getting certain nutrients in your bodythat help relax tendons. Those nutrients are: number one, magnesium. Magnesium is essential,doing about 500 mg a day. I would do 500 mg right before bed. That relaxes that muscle.That’s the number one nutrient for healing plantar fasciitis. Also, along with magnesium,doing vitamin B5. It’s called pantothenic acid. That’s been shown to help relax themuscle and help heal the plantar tendon. Number three is fish oil. Getting more Omega3s inyour diet can also help heal that area. So
remember magnesium, remember vitamin B5 andalso doing, as we talked about, fish oil, and then vitamin C can also help with theabsorption of B5, another good thing to do. But make sure you’re following an antiinflammatorydiet. Getting those supplements will help relax that plantar tendon. And last but not least, one of the main causesof plantar fasciitis is actually not wearing the right type of shoes and having weak footmuscles. Our bodies were meant to be moving barefoot. That’s our original design, walkingbarefoot, where a lot of these shoes today cause us to compensate and only use certainareas of our foot, and so actually most of
our feet muscles get weak. So actually walkingaround barefoot or switching over to barefoot shoes, these are the original Vibram shoesthat I have, these sort of barefoot shoes. They really actually strengthen your tendon.Now what I wear today are these Merrells, which don’t have the five fingers but theystill have these Vibram bottom. So this is more of a barefoot shoe. Wearing barefootshoes will help strengthen your calf muscles. It’ll help strengthen one of those many, manylittle muscles within your feet. It’s going to help raise your arch. So that’s actuallygoing to help strengthen your foot, longterm help improve your plantar fasciitis.